Living with aching hips greatly affects your overall health and well-being. Having restricted hip flexibility increases your likelihood of experiencing hamstring tightness and back pain and can cause your hamstrings, lower back and shoulders to compensate for natural body alignment and positioning. Muscle imbalances and tightness can restrict your performance in physical activities. Incorporating yoga exercises into your routine can alleviate aching hips and protect potential tightness.
Downward Dog Exercise
This exercise provides a stretch for your hips, shoulders and upper back while strengthening your core. Begin resting on your stomach with both legs extended and palms at the sides of your chest. Turn your toes under, and lift yourself upward into a plank position by extending your arms, contracting your core and positioning your feet hip-width apart. Your weight is distributed evenly throughout your body in this position. Exhale, and push your hips upwards and back toward the ceiling. Relax your head in between your shoulders, and push your heels toward the ground. You will be in an inverted V position. Hold for a few seconds, and return to the plank position.
Bound Angle Exercise
This exercise serves to gradually open your hips. Begin in a seated position with legs extended, arms relaxed at your sides and chest extended. Exhale, bend your knees, and bring both of your heels together. Place your hands on the outside of your feet pulling your big toes away from each other. To intensify the stretch, bring both of your heels closer towards your groin. The website for "Yoga Journal" recommends holding this position for one to five minutes. When finished, inhale, and extend your legs to the beginning position.
Glute Bridge Exercise
Strengthening your glutes alleviates hip pain and strengthens your hip flexors. Start resting on your back with the bottoms of both feet on the floor, hip-width apart and knees bent. Relax your head and back on the floor, with your arms resting at your sides, palms down. Exhale, and contract your glutes and abdominals while lifting your hips upward off of the floor. Inhale, and slowly return to the start position. Perform three sets of 10 repetitions.
Warrior II Exercise
This hip opener stretch improves flexibility and incorporates balance and core training. Begin standing with feet hip-width apart and arms relaxed at your sides. Step forward with your right foot into a lunge position turning your left foot to a 45-degree angle. Raise your arms to shoulder height with your right arm extending over your right leg and left arm over your left leg. Engage your core muscles, and open your hips by turning your body with this positioning. Look over the fingers of your right hand, and hold for 20 to 30 seconds before switching sides.
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